Mobility- Superfriend Hip flexion-1min each leg
Hip extension-1min each leg
Warm up- PVC Tech and Invisible Fran
Strength: 1rm push press – 20mins
Use reps : 3-3-2-2-1(as many singles as it then takes)
WOD: 5rnds
200m run
15 box jumps
10 thrusters 50/30- use KB for advanced
